Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D VS Baked Red Potatoes

Weight per 500 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.6 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.6g	86.6% 113g	130g per day for Men 19-50 years
Sugars	8.3% 6.03g	11.3% 8.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.5% 2.53g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	23.2% 8.82g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	69% 38.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.7% 103μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	181% 1809mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	NA	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	84.6% 6.76mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	216% 1515mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	50.6% 1721mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	61.8% 926mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	36.6% 1353g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked Red Potatoes:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 8.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked Red Potatoes:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 35 times more Calcium, 1.7 times more Iron, 3.7 times more Phosphorus, 13.4 times more Sodium and 3.1 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Potassium and 1.6 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 14.5 times more Fat and 2.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Carbohydrate and 1.4 times more Sugars than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.